Micronutrients

We already know that our macronutrients are; carbohydrates, protein and fat. But do you know what micronutrients are?

Micronutrients are essentially vitamins and minerals. They help our bodily functions to perform better.

Some of the common micronutrients are:

• Calcium - Helps with bone strength and muscle function.
  
• Iron - Helps with the formation of red blood cells.
  
• Vitamin C - Helps the immune system become stronger.
  

What are vitamins?

There are 13 known vitamins, most of which can't be made within our body or at least not in adequate amounts to satisfy our body's needs. Therefore we need to get them through our diet. We only need small amounts per day but they are vital. Some of the more important vitamins are outlined below.

Vitamin A is a vital micronutrient that helps our vision and immune system to function properly. Good sources of Vitamin A include; spinach, broccoli and other dark leafy vegetables.

Vitamin B12 helps with maintaining a healthy nervous system in the body. Having a Vitamin B12 deficiency can lead to you becoming tired all the time. Good sources of Vitamins B12 include; shellfish, liver, fish, crab, tofu, cheese and eggs.

Vitamin C helps to make a protein called collagen which helps skin, cartilage, blood vessels and tendons to form. It is also important for helping wounds to heal. Vitamin C can be found in many fruits such as; oranges, mangoes, kiwis, strawberries, raspberries and many more.

Vitamin D is a very important vitamin for helping our body make strong bones. It does this by helping our body absorb the mineral, Calcium. Vitamin D deficiency can lead to a disorder called Rickets, which is when our bones become softer than they should be. Eggs, salmon, sardines, mackerel and super milk are all good sources of Vitamin D.